For summer the Conditioning and Advanced classes will be combined. Classes will run Wednesdays only 6pm to 7pm. Unique workouts will be posted on Monday & Friday.
Training focus: Goruck Challenge
The majority of the regular attendees are training for the September 19th Goruck Challenge in Anchorage. Summer's training will be customized with that end in mind. If you aren't interested in the Challenge - this regimen will help you develop superior strength, conditioning and resilience for any Alpine, backcountry or hunting endeavor.
The training will emphasize full body strength & mobility, ruck conditioning, injury prevention and mind/body endurance.
If you want the full experience:
Bring a sturdy backpack. Standard training weights are:
If you weigh under 150 - 25lbs
If you weigh over 150 - 40lbs
Expect to learn to routinely lift and carry 150% your body weight without injury.
Weights can be provided.
As always, Crossfitters are welcome - but save the whining for after you learn to keep up.
P2P Protocol (Power to the People)
This is an adaptation of Pavel Tsatsouline's strength protocol covering at least 12 no more then about 20 workouts.
-Set 1: 5 reps of a lift at your 1RM.
- Set 2: 5 reps of the same lift at 90% of the weight of the first set.
Wednesday, December 30, 2009
30-Dec-2009 Advanced Core
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
Turkish Get Ups switch hands each rep. focus on form not reps
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5